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Push Up Variations | Home Bodyweight Workouts

Date Posted... 18th May 2020

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When you don’t have weights you have to make sure you are finding other ways to push your workouts to the extreme and at least maintain your hard earned muscle mass before really going for it when lock down is over!

Adding variation to your workouts can give new life to exercises you once got bored of easily. Motivation is the most important part of your fitness routine and making sure to switch it up and challenge yourself daily is going to super charge ANY workout, even when they are at HOME with NO equipment.

Think push ups are boring? Too easy?

Well, think again.

When performed correctly, they can be a great all around upper body workout. It’s not about how many reps you do, rather the quality of the reps.

Here are some of my favourite variations on the push up, I find these the most useful for transferable strength into other exercises such as; Handstands, Planches, Pull Ups, Muscle Ups and many more.

Conventional

Hand placement should be shoulder width, shoulders protracted and hips fully extended. Elbows to be slightly tucked into your waist, making sure your abdominals are braced.

Leaned (Pseudo)

Keep your Shoulders protracted and hips fully extended, making sure your are elbows tucked tightly into the waist. Again keep your abdominals braced. The slower you do this variation the better.

Archer

Wide hand placement, shoulders protracted and hips fully extended. Elbows slightly tucked into your waist and abdominals are braced. Feet should stay positioned and anchored, only your torso should shift.

Russian

Shoulders protracted, hips fully extended, elbows slightly tucked into your waist. Keeping your abdominals braced, tilt back onto your elbows and forearms. Use your palms and shoulders to get back to push position. Allow your feet to slide back and fourth whilst doing this variation.

Piked

Keep your shoulders protracted, hips fully extended and elbows slightly tucked to waist. Keeping your abdominals braced, concentrate on your tail bone pointing towards the sky. You want to make sure your bodyweight is kept on your hands throughout this motion.

 

Push up to pike

As always, shoulders protracted, hips fully extended, elbows slightly tucked into your waist and always making sure your abdominals are braced. You want to begin your push up motion and vacuum your stomach away from the floor. Drag your feet towards your hands as you do this.

Push up with 90° hold

Shoulders protracted, hips fully extended, elbows slightly tucked to waist. Keeping abdominals braced, as you lower yourself down increase your weight distribution towards your hands until your feet become light enough to lift by themselves. Make sure you keep tension throughout the legs whilst also compressing the abdominals

Isometric Spiderman 🕷

Shoulders protracted, hips fully extended, elbows slightly tucked to waist. Keeping your abdominals braced, pull one knee to the elbow and hold in this position. Then pull the same legs ankle in towards your glute. Once you have found this position proceed to do your reps from there. Continue to this on the other side.

Find me doing all these exercises below ⤵️


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